For time:
Run 1 mile
2,000-meter Echo Bike
1,000-meter row
Run 1 mile
Post time to comments.
Scaling:
Deconditioned athletes should reduce the distance for each segment. Intermediate athletes should aim to complete the work in 30 minutes or less, reducing the distance if necessary.
Beginner option:
For time:
Run 800 meters
1,000-meter Echo Bike
500-m row
Run 800 meters
Comments on 230828
84 Comments
26:08 RX
M/41/5’9”/193#
GWU
4-minute foam roll
Hinshaw warm-up
4-minute jump rope practice
SWU
2 rounds with a partner, alt.
P1- 1-minute Row
P2 - 1-minute Bike
50-70% on round 1
80-90% on round 2
BU
100-m run accelerate 0 to 60%
100-m run accelerate 0 to 90%
WOD (35-minutes)
CD
2 rounds
40-sec. Down dog stretch
20-sec. Cobra pose
M/27/5'8"/180lb
CrossFit AFK
24:08 - Rx (Shhhhit that row was the worst part. It definitely took a few minutes to transition from move to move.)
M/33/5'7"/212LBs
[29:08]
1.0Mile Run (8:47)
1.25Mile EchoBike (3:21)
1000m Row (4:31)
1.0Mile Run (8:51)
Runs were a good tempo, running endurance is strong. EchoBike just destroyed me. Can only rip off about 0.4miles~1:00 at a time. Need to improve EchoBike lactate recovery and endurance. Row was good, could've probably pushed harder if bike did not gas me.
Overall great monostructural workout to compliment yesterday's gymnastics and weightlifting focus with Cindy + MaxDeadLift with some core assecory work.
1.6 km run
60 cal elliptical trainer
100 sdhp
1.6 km run
Time: 36:23
20:45
21:30
27 mins
22min52
rx
M/54/217 lbs. For time: 33:45
Run 1 mile
2,000-meter Echo Bike
1,000-meter row
Run 1 mile
Just ran for half an hour
Modified, untimed:
--
5 km run
50 burpees
100 DB SDLHP @ 2x 10,5 kg
--
Peace.
Did this workout on 8/31/23:
For time:
1 mile run (assault runner)
2000m bike erg
1000m row
1 mile run (assault runner)
Time = 29:00
Did this on 8/28/23
26:13
Rx...27:52 (run 8:30/upstairs tx 0:50/echo 🚲 4:00/tx+row@1:57pace 4:32/downstairs tx 0:53/run 9:07)
M/31/205/5’10
No access to a bike so I just combined biking with the rowing distance for a 3,000 M row.
Total Time —-> 34:35
29:00
treadmill at 1.0 incline, ad6 bike
1 Mile Run
2k Assault Bike
1K Row
1 Mile Run
21:45
25:16
32:53
Run 1 mile
2,000-meter Bike
1,000-meter row
Run 1 mile
24:20
assault bike
22:59 Rx
As rx'd, 26:43.
F***ing gross. First mile 7:40; bike 3:20; row 3:58; second mile 8:40. Tried (unsuccessfully) to pace this, but I was annoyed at being slowish on the opening mile. Bike felt okay but legs were a little blown up. Row was not fast, but seeing the monitor forced me to stay under 2:00/500m pace. Last mile was death, especially the ½ mile out.
50m/5'10"/185
Rx’d 33:11
Focusing more on endurance than speed
28:58
7:47 1 mile run
6:55 2,000 m bike ride outside
6:16 25 burpees
8:00 1 mile run
24:52 Rx. Forgot to post yesterday.
26:39, used assault bike instead of echo bike
For time:
Run 1 mile (Air runner)
2,000-meter Assualt bike
1,000-meter row
Run 1 mile (Air runner)
- 27:13
Rx, on trueform runner
26:55
Run 9:09
Echo 3:20
Row 3:50
Run 9:34
Adjusted to:
400 meter run
2000 meter rogue air bike
1000 meter row
400 meter run
under 15 minutes I think
29'26 rx
35:30 rx
runs crushed me
In a gym so had to wait for equipment 38 min rx
For Time
800m Run
2k Bike
1k Row
800m Run
19:00
M44
6-0”
205#
23:34rx.
22:52 Rx, in crocs #sportmode
Rx- 21:14
run- 6:37
bike- 2:40
row- 4:19
run- 7:37
*This includes all transitions*
Great job, especially on that first run and the bike!
22:28 Rx
*Assault runner for the run.
27 mins. 7:04 and 7:08 miles
Rxish
Mile runs on treadmill at 1°. First mile in 7:27, second not so much.
1mi on the air dyne which is likely more than 2km on a calibrated echo bike
1km row
23:09
Subbed 50 burpees for echo bike:
26:00
(Run 1 : 7:27, Burpees: 5:41, Row: 4:00,
Run 2: 8:52)
1/2 mile run-4:47
2000m assault bike--3:33 -- is there a difference btwn echo bike vs. assault bike???
1000m row--4:46
1/2 mile run-4:50
m/53/175
Total time 18:50
35:04 rx
treadmill running gets a big ol thumbs down
where's the swimming Dave?
24:06’
1 mile run
2000mts assault bike
1000mts row
1 mile run
I have’t echo bike
1mi run.
3000m bikeerg
1000m row
1mi run.
39:22
This was fun!
Rx
For time:
Run 1 mile
2,000-meter Echo Bike
1,000-meter row
Run 1 mile
Time: 26:04
Rx
For time:
Run 1 mile
2,000-meter Echo Bike
1,000-meter row
Run 1 mile
Time: 24:58
800m run
2000m bike (no echo bike or assault bike).
750m row (I made a mistake in the distance).
800m run
About 20 minutes. Hip is troublesome.
1 mile Assault Runner
1.3 mile Assault Bike
1000m C2 Row
1 mile Assault Runner
23:49
28:26
1 mile run - assault runner pro
2200m - assault bike
1000m - concept 2 rower
4000m - concept 2 bike erg
slowly building running capacity back up after planter fascia tear so swapped out last mile run for the bike erg. First time running a mile in almost a year (8:58)!
1 mile - AirRunner Assault
2 km - BikeErg Concept 2
1 km - Row Concept 2
1 mile - AirRunner Assault
Time: 24’28”
1 mileTreadmill run @ 1% incline
2km bike on regular peleton
1km row C2 erg
1 mileTreadmill run @ 1% incline
23:16
Rx 20:51
*1st Mile ~ 6:30
*Aimed for >300 Watts on Echo
*1:58.5 Avg/500m on Row
*2nd Mile ~ 7:00
That was a cardio Doozy!
Awesome work!
Scaled to
~ 600m shuffle
50 burpees
1000m row
15:15
60/5’8”/156
One mile wearing vest pushing granddaughter in stroller
No bike
sub- 25 burpee 25 weighted jump lunge
second mile ditched the vest cause it’d be child abuse to ditch the kid 😝
32:33
added some bb hip thrusters cause I don’t think the sub would have been near as brutal as the bike
Good judgment!
That’s funny!
M61
27:15 rx
22:08 RX, runs on assault runner.
No bike, subbed 50 burpees
31:30
Burpees were hell.
22:53
Subbed 50 burpees for the bike
M/48/6'2"/180#
First 3 legs rx'd battled with IT band flare ups with any runs over a mile/mile and half so sub'd 100 cal AB for 4th leg....
1 mile run nice and easy
2200m AB
1000m row
100 cal AB
Total time 24:50
23:38
Subbed Assault Bike for echo. First mile run was 6:56. Second mile was not 6:56. Hahaha
Beginner option:
For time:
Run 800 meters
1,000-meter Echo Bike
500-m row
Run 800 meters
19:58
Travelling... Did GI Jane (100 Burpee Pullups instead) 16:39
Guys, I'm gonna be in Beijing for a few weeks and have access to an affiliate (CF Long).
Would you recommend me to follow their programming or do main site wods in the open gym?
I'd follow theirs
Agree with John. Working out with a group, using the box’s programming, will be a refreshing change.
1,6kms run
50 burpees
1000m row
1,6kms run
27:12
Rx 23:02
25:16rx
8:04
3:05
3:59
8:54
Started and ended my watch at the beginning/end of each section. Total time is running clock w/ transitions.
Rx
1 mile Run 8:00
2k Bike 3:25 (Hammer Strength Echo style)
1k Row 3:45 (C2, drag 5)
1 mile Run 8:11
29:56 (23:22 cumulative work time)
Total time includes transitions, pulling out the bike, stowing it, pulling out the rower, stowing it, and wiping them down (gym required it), but no standing around catching my breath. None of that gear was pulled out of the outdoor box when I showed up and I had to put it away before I left. So humid I could have cut the air with a knife - no doubt impacted the runs a bit at a minimum.
Was on a time limit due to work obligations:
For Time:
-.5 mile run
-2000m echo bike
-1000m row
-.5 mile run
**Time Cap: 20min**
Finishing Time: 19:45
26:40 Rx
Trueform -> Run
On a treadmill, stationary bike
300 m ~ 4:15 on an elliptical machine
29:49
22:06 rx
Exact time to the second of 230805 5k
Scaled 22:58
800m run / 2200m assault bike / 50 burpees / 800m run.
Not conditioned for 2 miles of running, yet.
13yrs finished in 30:48 RX
For time:
Run 1 mile
2,000-meters Bike
30 burpees + 30 SDHP
Run 1 mile
Total times: 27:10”
26:10 RX
Globo wod: Use your 5K or "Jerry" times for reference here today. Subs: sub 2200m assault, aerodyne, or Xebex bike, or 2k road bike or bike erg for echo bike. Note type of rower in comments. If you are using a conventional treadmill use a slight incline. Subs: no bike sub 50 burpees; no rower sub 30 burpees and 30 Sumo deadlift high pulls 35/45lb barbell, 35/53lb kettlebell or 2x 15/25lb dumbbells. No ergs at all sub 100 burpees sandwiched in between the runs.
Champions Club Scaling Notes
RANT
Just remember on any workouts that involve rowing or biking I might be off on the time domain and other stuff seeing as we don't have either.
WORKOUT THEMES
Monostructural. A few different tools to challenge our endurance and stamina. Changing modalities to maximize output
SHORT MEDIUM LONG
LIGHT x?
MEDIUM
HEAVY
FORMAT QUESTIONS
Am I experienced enough in CrossFit to dedicate an entire workout to monostructural stuff?
Is my stamina good enough in all three things to keep intensity high or should I break it up more?
Do I want to emphasize one of the three things more than the other to practice the speed/intensity for a different day or do I want to go for best overall time?
Would I be well-served to go out and learn/play a sport for an hour as my workout?
NEW TO CROSSFIT SCALE
AMRAP in 20 minutes if:
Run 200 meters
20 sumo deadlifts
10 push-ups
MY STUFF
Did a sort of test run on this yesterday (rest day) for our team workout, then took today off instead
GENERAL FEAR LEVEL: 7
and who may we thank for this monostructural delight?